{"id":114,"date":"2026-06-23T08:00:00","date_gmt":"2026-06-23T08:00:00","guid":{"rendered":"https:\/\/sivanandayoga.my\/?p=114"},"modified":"2026-08-19T10:17:09","modified_gmt":"2026-08-19T10:17:09","slug":"breathwork-101-box-breathing-for-busy-days","status":"publish","type":"post","link":"https:\/\/sivanandayoga.my\/?p=114","title":{"rendered":"Breathwork 101: Box Breathing for Busy Days"},"content":{"rendered":"<p>Before a big presentation, a difficult conversation, or simply at the end of a long day, there is one technique that reliably steadies the mind: box breathing.<\/p>\n<h2>How it works<\/h2>\n<ul>\n<li><strong>Inhale<\/strong> through the nose for a count of 4.<\/li>\n<li><strong>Hold<\/strong> gently for a count of 4.<\/li>\n<li><strong>Exhale<\/strong> through the nose or mouth for a count of 4.<\/li>\n<li><strong>Hold empty<\/strong> for a count of 4.<\/li>\n<li>Repeat for four to eight rounds.<\/li>\n<\/ul>\n<p>The equal-length pattern is why it is so effective: it balances the two branches of your nervous system, slowing your heart rate and calming the body in under two minutes.<\/p>\n<h2>When to use it<\/h2>\n<p>Use box breathing before stressful events, when you cannot sleep, or as a transition between work and home. Three rounds take less than a minute &mdash; you can do it at your desk, in the car, or in the queue.<\/p>\n<div class=\"blog-cta\">\n<h3>Practise with guidance<\/h3>\n<p>Learn pranayama properly in our guided meditation and breathwork sessions.<\/p>\n<p>    <a class=\"btn btn-primary\" href=\"https:\/\/sivanandayoga.my\/#contact\">Ask about classes<\/a>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Four counts in, four counts out. The oldest stress hack in the book, explained in two minutes.<\/p>\n","protected":false},"author":1,"featured_media":131,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation"],"_links":{"self":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=114"}],"version-history":[{"count":1,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/114\/revisions"}],"predecessor-version":[{"id":132,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/114\/revisions\/132"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/media\/131"}],"wp:attachment":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}